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This Workout:
PIRATES TRAINING
Squat day
Warm Up
Warm Up
Warm Up
Warm Up
1
12,12,12
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
​
Warm Up
Warm Up
Warm Up
1
12,12,12
​
Warm Up
Workout
Warm Up
1
Warm Up
​
Warm Up
Cool Down
Warm Up
1
Warm Up
Warm Up
Warm Up
BAND-RESISTED
Warm Up
1
Warm Up
Warm Up
Warm Up
BAND-RESISTED
Warm Up
1
Warm Up
Warm Up
Warm Up
BAND-RESISTED
Warm Up
1
Warm Up
Warm-up
(1x)
QUADRUPED
HIP-CIRCLES (REVERSE)
1
12/e
​
​
QUADRUPED
ALT. BIRD DOG
2
15/e
​
​
FLOOR
GLUTE BRIDGE
3
15-20
​
​
DUMBBELL
1-1/2 RDL
4
6-8
​
​
MED-BALL
SQUAT-REACH PROGRESSION
5
10/e
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